Summary
Dr. Andy Galpin explains how to improve VO2 max and build endurance. Covers the physiology of aerobic capacity and training methods to enhance it.
Key Points
- Understanding VO2 max and its importance
- Training methods to improve aerobic capacity
- Zone 2 training for endurance base
- High-intensity intervals for VO2 max
- Testing and tracking aerobic fitness
Key Moments
VO2 max training: pick a modality you won't get injured doing, not the hardest one
VO2 max = cardiac output x oxygen extraction. Before choosing a protocol, diagnose your limiting factor (stroke volume, lung mechanics, muscle extraction). Pick a modality you're technically proficient in to avoid injury from adding volume too fast. Train across three intensity zones, spending most time in the lowest.
"The number one mistake people make when trying to improve their VO2 max is they hop into things like running and just start adding volume. That results in a lot of injury."
Joel Jameson's Metamorphosis: 8-week VO2 max program for beginners to moderate
This 8-week program by conditioning legend Joel Jameson is best for low-to-moderate fitness. It builds a foundation in the first month before increasing intensity. Elite athletes may need to be more aggressive -- an Olympic boxer spent 75% of time at 60-82% heart rate and only 5% above 88%.
"This is probably best for people who are of a fairly low training age or physical fitness to up to kind of moderate."
Endurance day structure: aerobic plyos for tendon prep before conditioning sets
Warmup with 5 min light aerobic movement, then hip circles, windshield wipers, and leg swings. Start conditioning with aerobic plyometrics (pogo hops, jump rope) for 2-3 min to prepare tendons and prevent Achilles injuries. Run endurance work before strength in an endurance-focused program.
"You've probably heard and seen the Achilles snapping epidemic that's happening right now. One way to make sure you help prevent that is this low-level plyometric warmup."
Marathon training example: 3 miles of repeats + 30 min tempo run + fartlek in one week
A sample week for a 230+ lb marathon trainee -- Day 1 is upper body lifting then 3x1-mile repeats plus 3x half-mile repeats (4.5 total miles). Day 2 is lower body lifting then a 30-min tempo run at marathon pace. Day 3 is a fartlek run with varied intensity. Lift before running so upper body doesn't interfere.
"Now you notice they've chosen to lift first and then run after that, but the upper body lift is not going to interfere with our running really whatsoever. And so the running here is going to be three one-mile runs with a three-minute walk in between."
